Comparing Nutrients in 1 kilogram Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	4%	14%	82%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	140% 4070kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	63.5% 61.6g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	NA	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	NA	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	643% 836g	176% 229g	130g per day for Men 19-50 years
Sugars	755% 548g	43% 31g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	76.3% 29g	279% 106g	38g per day for Men 19-50 years
Protein	79% 44.2g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	609% 7.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	123% 490μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	12.2% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 170mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	NA	2004% 18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	476% 38mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	NA	302% 1270mg	420mg per day for Men 19-50 years
Manganese	NA	904% 21mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	55μg per day for Men 19-50 years
Sodium	305% 4570mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	474% 52mg	11mg per day for Men 19-50 years
Water	1.1% 40g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.5 times more Vitamin B3, more Vitamin B5, more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry.
• Both Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry vs Oil Roasted Sunflower Seeds:

• Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry have 152.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.1 times more Calcium, 9.5 times more Potassium and 20 times more Zinc than Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry.
• Both Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry have 3.7 times more Carbohydrate and 17.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 8.3 times more Fat, 4.2 times more Saturated Fat, 3.7 times more Fiber and 4.5 times more Protein than Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry.
• Both Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.